Mobility

Ladder Shuffle

The Ladder Shuffle is a dynamic exercise for improving agility, speed, and coordination. It targets the lower body, strengthens legs and core, and enhances cardiovascular endurance with quick movements through a ground ladder.
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Ladder Shuffle instructions
Step-by-step instructions
1
Begin standing with the ladder to your left and the first section open in front of you.
2
Step into the first section with your left foot, then quickly follow with your right.
3
Step out with your left foot to the left of the first section, then quickly step out with your right foot.
4
Move into the second section the same way, repeating the process until you get to the end of the ladder.
5
Turn around and repeat the steps going in the opposite direction. Make sure your movements are swift and coordinated.
Begin standing with the ladder to your left and the first section open in front of you.
Step into the first section with your left foot, then quickly follow with your right.
Step out with your left foot to the left of the first section, then quickly step out with your right foot.
Move into the second section the same way, repeating the process until you get to the end of the ladder.
Turn around and repeat the steps going in the opposite direction. Make sure your movements are swift and coordinated.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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